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Acorn squash, cooked Leader
Acorn squash, cooked5
VS
Butternut squash, raw
Butternut squash, raw3

Acorn squash, cooked leads 5–3 · 8 categories decided · 1 tie

Acorn squash, cooked: 100 g · Butternut squash, raw: 100 g.

The verdict

Acorn squash, cooked comes out ahead, winning 5 of 8 nutrient match-ups.

Pick Acorn squash, cooked for more protein, more fiber, more potassium, more iron and more magnesium.

Pick Butternut squash, raw for less saturated fat, more calcium and more vitamin C.

Evenly matched on sodium.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    56 kcal
    45 kcal
  • Proteinmore is better
    WIN1.12 g
    1 g
  • Carbohydrate
    14.58 g
    11.69 g
  • Fibermore is better
    WIN4.4 g
    2 g
  • Total sugarsless is better
    —
    2.2 g
  • Total fat
    0.14 g
    0.1 g
  • Saturated fatless is better
    0.03 g
    0.02 gWIN
  • Sodiumless is better
    4 mg
    4 mg
  • Potassiummore is better
    WIN437 mg
    352 mg
  • Calciummore is better
    44 mg
    48 mgWIN
  • Ironmore is better
    WIN0.93 mg
    0.7 mg
  • Magnesiummore is better
    WIN43 mg
    34 mg
  • Vitamin Cmore is better
    10.8 mg
    21 mgWIN
  • Vitamin Dmore is better
    —
    —

Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.

Acorn squash, cooked vs Butternut squash, raw · Foodatron